* Stretching exercises are not included in this list!

Bodyweight Butt Exercises / Workouts Without Weights And Equipment

Reverse Sliding Lunge

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Calves
required:Towel
optional:Kettlebells (2), Backpack, Dumbbells (2)
level:Normal
type:Strength, Cardio
More exercise details

Hip Abduction, Standing

HumanmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Hamstrings
required:Nothing
optional:Seat, Resistance Band, Weight Cuffs, Dumbbell
level:Easy
type:Strength
More exercise details

Pistol Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Lower Back, Adductors, Calves
required:Nothing
level:Challenging
type:Strength
More exercise details

Sumo Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Adductors, Glutes
auxiliary muscles:Lower Back, Abductors
required:Nothing
level:Normal
type:Strength, Cardio
More exercise details

Kneeling Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Lower Back, Rectus Abdominis, Adductors, Abductors, Quadriceps, Hamstrings
required:Nothing
optional:Barbell, Kettlebell, Backpack, Fitness Mat, Dumbbell
level:Normal
type:Strength
More exercise details

Wall Glute Bridge, One-Legged

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Lower Back, Rectus Abdominis, Hamstrings
required:Nothing
optional:Fitness Mat, Towel
level:Normal
type:Strength
More exercise details

Sit Outs

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids, Rectus Abdominis, Obliques, Adductors, Abductors, Glutes
auxiliary muscles:Trapezius, Lower Back, Teres Muscles, Hamstrings
required:Nothing
optional:Weight Cuffs
level:Hard
type:Strength
More exercise details

Deck Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Glutes, Quadriceps, Hamstrings
auxiliary muscles:Adductors, Obliques, Lower Back
required:Nothing
optional:Fitness Mat, Kettlebell, Backpack, Dumbbell
level:Normal
type:Strength, Cardio
More exercise details

Reverse Lunge

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps
auxiliary muscles:Hamstrings, Adductors, Calves, Abductors
required:Nothing
optional:Kettlebells (2), Backpack, Medicin Ball, Dumbbell, Dumbbells (2), Kettlebell
level:Normal
type:Strength, Cardio
More exercise details

Plank With Leg Sweep / Rotational Mountain Climber

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Glutes, Obliques
auxiliary muscles:Trapezius, Hamstrings, Adductors, Lower Back, Abductors
required:Nothing
optional:Seat, Exercise Ball, Weight Cuffs, Bench
level:Normal
type:Strength, Cardio
More exercise details